Rule 5 Cycling Coaching

A word from the Head Coach himself – Ian Jenner

Our hunger is not for success but for excellence, because when an athlete attains excellence then success naturally follows. We embraced this philosophy during the past few seasons with the team at Birkirkara St Joseph and now with Bike It Up Racing in 2025. The development of riders such as John Camilleri, Daniel Briffa in 2024 and Matthew Portelli at the end of the season shows that hard work and consistency pay off with these riders on the podium of many races in Malta last year.

As a Coach I work alongside the riders running training camps, pre/post-race catch ups as well as designing focused individual training for the athlete based around the time and availability to train.

I have over 45+ years of experience racing bikes in most disciplines from Road, MTB and the Track as well as ITT, racing both in the UK and in Italy where Rule 5 Cycling Coaching is based.

For the past 11 years I have been a full time Coach with British Cycling and Training Peaks with the qualification to Coach the above disciplines. Over this time, I have been fortunate to Coach athletes from the Team GB Academy as well as many U23 Pro Continental riders and those racing and at club level too. I have good personal relationships with a number of current World Tour Teams, Coaches and cyclists alike.

It’s a pleasure to work with Bike It Up Racing and we look forward to more success going forward. There are several opportunities for Coaching this year, the details of which are attached.

Direct 1:1 Coaching Plans

STRAIGHT PLAN €40
  • The plan will be delivered via TrainingPeaks
  • You’ll receive a username and password to access your account
  • Three weeks of training will always be visible and available
  • Structure follows a three-week build with one week of recovery
  • Includes taper weeks for races or events
  • Designed for easy access – do the workout and move on to the next
  • Includes gym, core, and weight sessions as part of the plan
PLAN FOR THE INDIVIDUAL €60
  • Similar to the ‘Straight Plan’, but fully individualized for you
  • No ongoing feedback included
  • However, you can message me to:
    • Adjust or move sessions on your plan
    • Get help with pre-race nutrition and tactics
  • Check-ins every six weeks to see how you’re progressing
  • Your own TrainingPeaks account (not a generic one), giving you much more flexibility
PERSONNEL €110
  • 5-star support all the way
  • Continuous feedback
  • Unlimited messages and questions
  • Assistance with race planning and preparation
  • Workout feedback for every session you do
  • Fully personalized account, built around you, your goals, and your objectives
  • Comprehensive, high-energy service – “all singing, all dancing”
  • Flexibility to adapt the approach
  • Full Team discussions to tailor things further

Training Plans

ENDURANCE TRAINING PLAN €45 – 12 WEEKS
  • Endurance training is the foundation of a cyclist’s performance
  • Focuses on building a strong aerobic base, which supports all other aspects of cycling
  • This plan helps to develop:
    • Mitochondrial density
    • Increased capillarization
    • Enhanced enzyme production
  • Improves the body’s ability to use fat as a fuel source, aiding in body composition
  • Ideal for cyclists aiming to:
    • Build aerobic strength
    • Prepare for future challenges or events

RACING PLAN €45 – 12 WEEKS
  • A focused race-prep plan covering both on-bike and off-bike training
  • Includes:
    • Core, weight, leg, and strength exercises
    • Technique development to improve efficiency and power on the bike
  • Sessions are easy to follow:
    • Built in TrainingPeaks Workout Builder – simple to upload to your device
    • Instructional videos included for conditioning and technique work
  • Weekly structure:
    • Two key rides on the weekend
    • Three flexible rides during the week, which can be done:
      • On a trainer (Zwift, TrainerRoad, etc.)
      • Or outside, depending on your preference
  • Offers plenty of flexibility while keeping you on track to reach your racing goals
V02 DEVELOPMENT PLAN €30 – 6 WEEKS
  • FTP stuck or fitness plateaued? – This is the plan for you!
  • Focuses on VO2 max training to boost oxygen consumption capacity
  • Involves short, high-intensity efforts designed to:
    • Increase your VO2 max
    • Improve your aerobic ceiling
  • Benefits include:
    • Raising FTP (Functional Threshold Power)
    • Improving fractional utilization – enabling you to ride at a higher percentage of your VO2 max for longer
  • Ideal for riders looking to break through performance plateaus and unlock the next level of fitness

FTP DEVELOPMENT PLAN €30 – 6 WEEKS
  • Struggling to increase your FTP? – This plan is designed to help!
  • Duration: 6 weeks
  • Commitment: ~8 hours per week on the bike – manageable for most around work and family life
  • Structured with a balanced mix of intensity and volume
  • Includes optimal recovery to support your hard efforts
  • Aims to help you boost your current FTP (Functional Threshold Power)
  • Focuses on all key factors needed to improve sustained power output over time
  • A practical, focused plan to elevate your fitness and break through performance barriers